My diet but i am confused?

**sixslow** · 06-16-2009, 11:05 AM

ok so i watched the videos stickied on how to make your diet/needs and everything and this is what i have started today and i need some help.

20 yr old 150 lb
req. 225 g of protein a day
(i want to cut fat but be able to build muscle while im at the gym)

the thing that confuses me about my diet and what i need help on is this. My total calories for the day is 1156. is that healthy that low? i've always had a low calorie intake because im a small guy and its normally around 1000 but when i watched the video he said that my metabolism will slow down if im not getting enough calories and now im concerned.

excersize plan: workout 1muscle/muscle group a day for 30mins
cardio: 1hr running or eliptical (right now eliptical because i messed up my knee so i can run)
generally burning 500-700calories at my target heart rate 170 daily
meal plan:

eggwhites + wholegrain braid

shake

tuna can

shake

boca burger

shake

ham

turkey

there all around 28g or some are higher, of protein. 8 meals aday

goal: lose weight and get cutt

height: 5'11

BMR: 2765

**fatboy08** · 06-16-2009, 11:34 AM

Welcome,

I only been on my diet for a few weeks, but the guys in this forum are all great. Someone will come in shortly to help you out bro.

I can tell you that you need back off on the shakes and take in real, whole foods ( wow..it feels good to give a small bit of info ). Also you may want to express what your goals are and what your trying to actually do. For me, my concern right now is weight loss.

Maybe I am wrong here and the guys will point you in right direction, but I did not really see where the carbs are coming into play in your diet.

**eatrainrest** · 06-16-2009, 11:37 AM

fat boy is right! (dont be discouraged to say what you think just be open minded for criticism), we dont flame on here...

OP
-that is way too low of a caloric intake... but unforutnately we will have to play off your current intake

whats your height and BF%?

http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

**fatboy08** · 06-16-2009, 11:43 AM

Definitely eatrainrest, always.

OP,
Just do what they ask and the help you recieve from eat, jamy, *1 and everyone else on this forum is priceless.

**sixslow** · 06-16-2009, 11:52 AM

updated first post with height goal and BMR,
note that i have probably been eating 1000 calories or less for around a two years

**sixslow** · 06-16-2009, 11:53 AM

and one less question lets say im eating my BMR exactly in calories, how do you use weight then? dont you have to be below your BMR anyway?

**eatrainrest** · 06-16-2009, 11:59 AM

what are your goals to lose weight at 150? BMR is nothing if your only eating 1k calories daily. you have to add/subtract off of those numbers. if i were you i would slowly start adding 300-500 calories daily to get into a healthy caloric intake range, to wehre you are at BMR + Activity. then once you get there you can plahy of fnumbers. cut or not you have to increase calories, eat more frequent meals. post up a diet wtih macros and cals and come back with a proposed diet with more cals than your current intake

**sixslow** · 06-16-2009, 12:02 PM

theres 8 meals daily there !

my diet macros are

255 g of protein obtained like req.
6g of fat
and around 80 grams of carbs (i didnt include a bannana which adds 40carbs and 30 for the bread (2) slices also ill probably have another peice of bread later)

**sixslow** · 06-16-2009, 12:39 PM

p.s. i did the home bodyfat teast (measuring forearm, wrist, hips, waist, height age, etc)

it says im 11.7% body fat

**sixslow** · 06-16-2009, 03:01 PM

bump, help?

**eatrainrest** · 06-16-2009, 03:42 PM

i todl you what to do come back with a new proposed diet with another 500 cals added to it daily...if you want you can jack up cardio as well but you need to be eating way more... 6g of fat dude? try getting liek 50g minumum

**sixslow** · 06-16-2009, 09:56 PM

i feel like a retard asking all these questions but i really need help and im trying to figure this out ( by the way i am losing weight working out everyday, mid day i weighed 154.4 lbs, with all that water ive been drinking and all that food i ate by mid day and before i started working out and doing mad cardio i weight 155 first thing in the morning)

anyway

i need help on how to add more calories without adding certain things, the video i watched in the stickie thread said only 100g of carbs a day for a 200lb person so im guessing thats 75g of carbs for me and 30 in the morning and 40g after workout (simple carb) takes care of carbs

but how can i add fat without adding anything else? should i trade egg whites for regular eggs?

im really concerned i want to be cutt for once in my life!

p.s. also in the video it said all the meats i eat have hidden fats in them, is that not enough?

**Twist** · 06-16-2009, 10:18 PM

I think at 5'11" and only 154.4lbs you should not be worried about staying lean and getting cut. add some mass and you will look even more cut, and even at a higher bf% you will look better. I am 5'8" and 155 and I feel I am skinny. just bulk and eat clean food and you will look better. I am not an expert but that diet is shit. Make a whole new one with real meals like 10oz steak and bag of veggies plus a potato. shit like that. buy a shit ton of rice and chicken and green veggies just make a shit load of food the night before and make goals like: today I will eat 1/2 this tupperware of food. If you use the whole bag of rice and the whole bag of veggies and the whole thing of chicken then it is easy to figure out what your daily intake is. just add up the labels (if they have them).
ex using small numbers to make it easy
chicken skinless boneless(whole package) - 100g protein, 50g carbs, 10g fat
mixed veggies (whole package) - 10g protein, 60g carbs, 0g fat
Rice (whole package) - 10g protein, 100g carbs, 0g fat
Make separately and put in a big tupperware.
tupperware = 220g protein, 210g carbs, 10g fat
Then split this container of food into 3 meals and add two more meals of your choice. that will make you gain weight and as a beginner it is easy way to get diet down.

**those numbers are not correct and I am not saying use this exact combination of food. just an easy way to start.

**sixslow** · 06-16-2009, 11:38 PM

as of now i dont have access to foods like that , basically everythign i listed is whats in my fridge and what i have to work with

**sixslow** · 06-17-2009, 12:18 AM

i dont get what is so wrong about my diet if im getting enough protein and carbs, and if i mix in egg yolks with egg whites ill be getting enough fats... ill just be low in calories, but isint taht good for cutting?

**Twist** · 06-17-2009, 12:20 AM

wtf how old are you? go out and buy food. what is in your fridge is what you put in your fridge. worst excuse ever. just go to costco. food is not some underground thing. dedication

**Twist** · 06-17-2009, 12:23 AM

egg is your first meal. your food has to be spread out throughout the day. and I don't count shakes in anything. don't count them inyour daily caloric intake. get all of your sources from food and anything from shakes is just extra. I would like to see some info that shakes actually are proven to work. I read that it is not proven that vitamins do anything at all.

**J-Roc** · 06-17-2009, 06:28 PM

Yeah sixslow you gotta get in the habit of buying your own food if you wanna make this work boss!

Everyone in this thread has been mentioning BMR, but isn't TDEE the important number sixslow needs to build his diet off of?

http://www.bestdallaspersonaltrainer...alculator.html

sixslow this is how you wanna outline your meals...

Code:

MEAL #1		QTY	        Cal	Carb	Pro	Fat
Egg Whites	    2	        32	0	8	0
Whole Eggs  	4	        404	4	28	28
Oatmeal		1 Cup	        300	54	10	5
TOTAL			        736	58	46	33

MEAL #6		QTY	        Cal	Carb	Pro	Fat
Chicken Breast	8 oz.	        260	0	54	4
Rice	     1/3 Cup	       230	48	5	2
Walnuts		6 Halves	80	2	2	8
TOTAL			        570	50	61	14

Otherwise you're going about it blindly in my mind. If you just eat whatever's available or whenever you're hungry, etc. you will not get the results you are seeking. With everything specific and measurable there's no guesswork... all you gotta do is execute the plan, simple as that!!!!!

You can get all macro info for foods from these sites:
http://caloriecount.about.com/
http://www.thedailyplate.com/
http://www.nutritiondata.com

**J-Roc** · 06-17-2009, 06:36 PM

Originally Posted by Twist

egg is your first meal. your food has to be spread out throughout the day. and I don't count shakes in anything. don't count them inyour daily caloric intake. get all of your sources from food and anything from shakes is just extra. I would like to see some info that shakes actually are proven to work. I read that it is not proven that vitamins do anything at all.

For many it's hard to meet their caloric intake with ALL solid food so shakes can be very useful in that sense. Yes whole food is always best and you definitely want the majority of your diet to consist of it. But for me shakes have been a lifesaver for following my meal plan. I count them as part of my caloric intake.

**eatrainrest** · 06-17-2009, 06:53 PM

^^of course count shakes toward daily intake, but i think twist is just trying to show the importance of food... which is very very very important... his caloric intake is way too low and the food choices are poor.